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Top Foods Recommended by Cholesterol Experts for a Heart-Healthy Diet

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Nutritionists seldom endorse a one-size-fits-all food choice. Recently, we’ve grasped that nutritional requirements vary from person to person; a healthy diet hinges on balance, while individual foods possess distinct strengths and weaknesses.

Nevertheless, nutrition experts almost unanimously recommend beans. These versatile legumes are brimming with health advantages, each variety offering unique benefits.

If your thoughts of beans are limited to the old playground rhyme, “Beans, beans, good for your heart. The more you eat, the more you fart,” it’s time to look beyond that!

Here’s why nutrition experts urge you to include beans in your grocery list — and which types to prioritize.

Beans: A Fiber Powerhouse

The primary reason beans are considered superfoods is their high fiber content. Fiber is often lacking in our diets, yet it is abundant in all types of beans.

One of the champions of beans is Dr. Emily Leeming, a nutritionist and gut health specialist at King’s College London.

“Beans offer numerous health benefits,” she states. “They’re particularly vital for fiber intake; a staggering 96% of Brits fall short on fiber.” In the US, that figure is similarly alarming, with 95 percent not meeting their fiber needs.

“Consuming beans is a convenient way to increase your fiber intake,” Leeming notes. Just a half-cup serving of beans provides around 7 to 8 grams of fiber, alongside an equivalent amount of protein.

She continues, “This contributes significantly to the recommended daily fiber intake of 30 grams.”

However, this recommendation may not suit everyone. Certain individuals, such as those on a low FODMAP diet, might experience adverse effects from additional fiber.

For most people adhering to a Western dietary pattern, research indicates that fiber from beans can enhance gut health and metabolic function.

This fiber aids in promoting feelings of fullness, supporting a diverse gut microbiome, and reducing the risk of diseases such as type 2 diabetes and colorectal cancer.

Maintaining gut health aids overall wellness – Credit: Getty

Additionally, as the famous rhyme suggests, fiber is also “good for the heart.” Dr. Megan Rossi, author and gut health scientist known as The Gut Health Doctor, elaborates on this.

“The heart health benefits of beans are attributed to their rich fiber content, which aids in lowering harmful cholesterol levels,” she explains.

Excessive LDL (“bad”) cholesterol can lead to plaque buildup in blood vessels, heightening the risk of heart disease.

Research consistently supports that increasing bean consumption can reduce LDL cholesterol levels, thereby boosting heart health.

“Fiber helps bind cholesterol so it can be excreted rather than reabsorbed into the bloodstream,” Rossi clarifies.

In addition to cholesterol, inflammation is another significant factor impacting heart health, and beans can mitigate this as well.

Persistent inflammation raises the risk of numerous diseases from diabetes to arthritis, and can severely damage blood vessels.

Beans are rich in anti-inflammatory compounds known as phytochemicals (“phyto” meaning “plant”). These compounds help reduce chronic inflammation and protect cardiovascular health.

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Affordability and Sustainability of Beans

Aside from their remarkable health benefits, beans also contribute economically and environmentally. It’s not solely about their health advantages; the way we approach our eating habits is equally important.

As a plant-based protein source, incorporating beans into your diet in place of some meats can save you money and enhance sustainability.

Recent research found that individuals who replaced some processed or red meats with beans had lowered LDL cholesterol and even lost weight.

Soybeans are a protein powerhouse with a lower environmental impact than animal sources – Credit: Getty

The United Nations acknowledges beans’ significant role in minimizing the environmental footprint of our global food system.

The 2025 EAT-Lancet Report recommends enhancing the nutritional and sustainable aspects of our food systems by encouraging greater consumption of plant-based proteins and reduced meat intake.

This collaborative effort included professionals from diverse fields, indicating that it’s not just nutritionists advocating for increased bean consumption—climatologists, economists, and agronomists are on board, too.

Top Beans to Include

It’s clear that beans are beneficial for both health and the environment, but not all beans are equal. If you’re looking to stock up on beans, which varieties should be your priority?

Black Beans

Black beans are low in sodium and rich in potassium, calcium, and magnesium – Credit: Getty

While there’s no definitive “best” bean, black beans come notably close due to their high levels of anti-inflammatory polyphenols. According to Rossi, “Black beans are among the richest sources of polyphenols found in legumes.”

She highlights that these beans contain anthocyanins, a specific type of polyphenol responsible for their deep black hue. Studies suggest that these powerful phytochemicals may lower the risk of cancer, dementia, and heart disease.

A single serving of black beans (approximately 100 grams or half a cup) provides 15% of your daily magnesium needs, an essential nutrient critical for heart, nerve, muscle, and bone health.

Lima Beans

Lima beans, or butter beans, have a mild flavor that blends seamlessly into dishes – Credit: Getty

Lima beans, commonly referred to as butter beans, offer a wealth of micronutrients. Each serving provides one-fifth of the daily manganese requirement, an essential nutrient crucial for brain and nervous system health.

“From a culinary standpoint, I adore butter beans for their creaminess,” Rossi says. “They lack saturated fat, making them a fantastic substitute for butter in recipes.”

Excessive saturated fat can elevate LDL cholesterol levels, so incorporating lima beans serves as a heart-healthy choice. Leeming enjoys mashing butter beans into potatoes to enhance creaminess and fiber.

Red Mung Beans

Red mung beans are popular in various dishes, both sweet and savory – Credit: Getty

Rossi has a penchant for red mung beans, which, although lesser-known in the UK or US, are widely embraced in Japan. “One serving provides nearly 20% of daily zinc needs,” she notes.

Zinc plays a crucial role in immunity and metabolism, along with possessing anti-inflammatory properties. “Red mung beans are also rich in polyphenols, particularly flavonoids, linked to improved skin health,” Rossi explains.

Kidney Beans

Enhance your snack with beans-on-toast using whole wheat bread – Credit: Getty

Shifting from less common varieties to popular ones, kidney beans are well known for their use in British baked beans. “Many people don’t realize baked beans are made from kidney beans,” Rossi explains. “Each serving offers almost 20% of your daily thiamine (vitamin B1) needs.”

Thiamine is essential for converting food into energy and bolstering a healthy immune system.

Honorable Mentions

Other nutritious options include cannellini beans, black-eyed peas, and pinto beans, favored by Rossi for their rich nutrient profiles. Black-eyed peas offer 40% of daily folate needs for non-pregnant adults, while pinto beans are rich in kaempferol, an anti-inflammatory compound linked to reduced cholesterol levels.

Leeming draws attention to kidney beans and chickpeas (garbanzo beans), both high in fiber. Moreover, “Chickpeas are a beloved option due to their delightful taste,” she notes.

Don’t Forget Fresh Options

While we often find beans in canned or dried forms, Leeming emphasizes the value of fresh and frozen beans.

“We shouldn’t overlook options like fava beans, green beans, and runner beans,” she insists. “While these may contain about half the fiber of dried beans, they are still among the highest fiber-rich vegetables.”

Even the humble pea falls into this category; as Leeming points out, “Peas are affordable and a nutritious option.”

Fresh or frozen peas are loaded with vitamins A, C, K, iron, and folic acid – Credit: Getty

Aim for Variety

When it comes to transitioning to a legume-rich diet, both Rossi and Leeming stress the importance of variety over choosing a single “best” bean.

“There isn’t a super bean,” Rossi says. “Diversity is key; every bean contributes different nutrients.”

Each anti-inflammatory phytochemical possesses unique effects on the body.

“Individuals consuming a diverse range of plants tend to have a more varied gut bacteria profile since different bacteria thrive on different phytochemicals,” Rossi explains.

“Thus, from a gut health perspective, it’s advantageous to incorporate various beans such as pinto, butter beans, black beans, and black-eyed peas for maximizing phytochemical diversity.”

However, variety is just one component. Leeming emphasizes the necessity of including beans that align with personal tastes. “We shouldn’t be overly selective about beans,” she asserts. “They are all nutritional gems, each offering unique benefits.”

If something tastes great, you’re more likely to consume it, making it critical to pair beans with the right foods. For example, this might include green beans in chili, chickpeas in curry, butter beans in creamy dips, or your preferred legumes with favorite dishes.

Beans can be exciting and delicious in various dishes – Credit: Getty

The essential takeaway from Leeming is to increase bean consumption. A 2024 survey revealed that 40% of participants in the UK didn’t consume any legumes, excluding peas.

While the situation isn’t as grave in the United States, legume intake has gradually risen, from 8 pounds (3.6 kg) per person in 2014 to 11.7 pounds (5.3 kg) in 2017.

However, this isn’t enough for Leeming, who advocates for beans’ inclusion in national dietary guidelines.

“We know how beneficial they are for health and that they are affordable; if you’re enhancing a meal, make it with beans,” she concludes.

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Source: www.sciencefocus.com

Expert Review: Michael Bond Explores a Smart New Perspective on Human Exceptionalism in Animation – Recommended by New Scientist

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The Lascaux Caves: A Glimpse into Paleolithic Creativity

Ancient Cave Art: “Internal Organs” in Lascaux, France

Photo by Tipijan/Getty Images


Animate


By Michael Bond
Pan Macmillan UK | Pegasus USA (August)

Imagine capturing an animal, extending its lifespan, and filling its mind with knowledge, unsettling it with the concept of death. What would become of it? You may find a profoundly confused and anxious creature. I highly recommend Michael Bond’s thought-provoking novel, Animate: How Animals Shape the Human Mind, as a starting point for unraveling these complexities.

We are fundamentally animals, intertwined with nature, yet often we overlook this connection.

Animate delves into the intriguing and sometimes unsettling relationship between humans and animals that began after the last ice age. In the words of the former editor of New Scientist, the time was an Eden for ancient humans, filled with encounters with cave lions, wolves, bears, and more.

Witness the remarkable emotional art created in France’s caves like Lascaux, which embodies not just the essence of creatures but also their forms and movements. According to Bond, these representations are “essential and unadorned, more like reincarnation than art.”

Rarely do human figures appear in this cave art, and when they do, they are often ambiguous. This absence emphasizes the significance of animals; they were pivotal to survival, deeply embedded in human existence.

The Neolithic era marked a shift in human perception. Art evolved into abstract representations, stripping animals of their individuality. They became mere motifs on pottery as human exploitation of animals grew, resulting in a clear distinction between humans and animals.

Why this shift? Researcher Ernest Becker, in The Denial of Death, proposed that our acute awareness of mortality drives us toward irrationality, in contrast to animals, which merely exist without such existential baggage.

Human exceptionalism, while demarcating our species as superior, has had detrimental effects on countless non-human lives. Yet, it’s challenging to envision daily life without the comfort of this separation. Bond attempts to mend this divide but confronts the obstacles of our fear of death.

For centuries, writers have likened us to animals. Bond recalls David Hume, who noted that animals, like humans, utilize observation and experience to navigate their futures. This perspective evolved, particularly after Charles Darwin’s theory of evolution challenged human exceptionalism.

However, nearly 170 years post-Darwin, we continue our complex relationship with animals. Bond eloquently critiques our disconnect, especially in meat consumption, highlighting how social distance allows many to ignore the brutal realities of slaughter.

“
Bond does a good job of skewering my meat. Admittedly, I have never seen a pig being slaughtered, nor do I intend to.
“

Bond’s mission is to cultivate a kinder world. Unlike previous works where optimism prevails, Animate tackles profound themes with an unfiltered narrative.

Can a confused animal, burdened with the knowledge of its identity, find peace?

Simon Ings is a writer based in London

Explore More on Animal-Human Relationships

A Vast World
Written by Ed Yong

Every species perceives the world through unique lenses shaped by its own needs. In his bestselling book subtitled How Animal Senses Reveal Hidden Realms Around Us, science journalist Ed Yong illustrates the diverse ways animals engage with their environments.

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Source: www.newscientist.com

8 Proven Techniques for Managing Anxiety Recommended by Psychologists

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Anxiety can be debilitating, making it hard to get through the day. However, both mild and severe anxiety can be managed effectively. When you feel an anxiety attack coming on, there are methods to regain your sense of calm.

For those who experience anxiety regularly, long-term strategies exist. Here are eight science-backed ways to reduce anxiety in both the short and long term.

1. Distance Yourself from Anxiety

Anxiety attacks often stem from catastrophic thoughts about future events. You might envision embarrassing yourself on a first date or fear failing in an interview.

To reduce anxiety, calm these racing thoughts without force. Simply trying to suppress them may be counterproductive. Instead, distance yourself from these thoughts to recognize their unreliability.

For instance, tell yourself, “I’m afraid I’ll embarrass myself on this first date.” (Of course, tailor this to your specific worries.) Once you’ve developed that distance, weigh the actual evidence regarding your fears, and recall past successes in coping with anxiety.

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2. Ground Yourself

Photo: Joe Waldron

When your mind races with catastrophic thoughts, your body mirrors that tension. The sympathetic nervous system prepares you for perceived threats, causing rapid breathing and muscle tension.

To combat this, activate the parasympathetic nervous system, which promotes relaxation. Grounding exercises, for instance, help you connect with the present moment. Try pausing to observe five things you can see, four you can feel, three sounds you can hear, two things you can smell, and one thing you can taste.

Another effective method involves standing comfortably, leaning forward to touch your toes for a minute, sending a signal that everything is safe.

3. Breathe Properly

Calm your body and enhance parasympathetic nervous system activity through controlled breathing techniques. One effective method is “box breathing.” This technique involves equal durations for inhaling, pausing, and exhaling.

  • Inhale for 4 seconds
  • Pause for 4 seconds
  • Exhale for 4 seconds
  • Repeat for at least 30 seconds.

This exercise helps regulate your breathing rate and depth, promoting overall calm.

4. Plan for a “Worry Period”

After calming your mind and body, persistent worries can feel overwhelming. Trying to “solve” them often results in unhelpful beliefs, such as needing to worry to prevent bad outcomes.

Instead, designate a “worry window” of about 30 minutes (preferably not before bedtime). During this time, allow yourself to express your worries. For the rest of the day, remind yourself you’ll address them later, breaking the cycle of anxiety.

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5. Face Your Fears

Photo: Joe Waldron

Avoidance may seem appealing, but it can amplify anxiety over time. Dodging anxiety-inducing situations can deny you valuable life experiences and reinforce negative beliefs.

Confronting fears allows for a “reality check” which can dispel irrational fears. Start gradually with manageable tasks, and if needed, visualize facing your fears in your imagination first.

6. Exercise Regularly

Integrating physical activity into your daily routine is not only beneficial for your body but also enhances your mental well-being. Research shows that exercise can improve mood and reduce the risk of anxiety disorders.

Physical activity provides distractions, fosters companionship, and improves overall health. Engaging in exercise familiarizes you with physical sensations that may otherwise trigger anxiety, making them less intimidating over time.

7. Avoid Caffeine

Caffeine is prevalent in our daily lives, from morning coffee to energy drinks, but it can worsen anxiety symptoms. By blocking the calming effects of the brain chemical adenosine, caffeine can lead to heightened anxiety responses.

Photo: Joe Waldron

A long-term adjustment to consider is reducing caffeine intake, as excessive consumption can significantly contribute to anxiety. Be aware that caffeine is also present in chocolate and tea.

8. Consider Your Long-Term Relationship with Anxiety

Believing that anxiety is a permanent part of who you are can lead to avoidance and increased discomfort. Alternatively, viewing anxiety as a fleeting state allows you to confront the discomfort more effectively.

Psychologists refer to this perspective as a “growth mindset.” Remember, anxiety is manageable and can change over time.

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Source: www.sciencefocus.com

Trump’s nominee states at Senate hearing that nuclear tests are not recommended.

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Brandon Williams, who was chosen by President Trump to oversee the country’s nuclear weapons, stated on Tuesday that he does not recommend resuming explosive testing of deadly weapons.

This statement was made during his Confirmation hearing before the Senate Armed Services Committee, taking many by surprise. While other advisers suggested that the president resume test explosions for national security reasons, the last test in the U.S. occurred in 1992.

Appointed by Trump in January, Williams, a former naval officer from upstate New York, is set to oversee the National Nuclear Security Agency, a semi-autonomous agency within the energy sector responsible for managing the nation’s nuclear weapons complex.

Despite calls from Trump’s allies for a return to testing, one notable figure, former national security advisor Robert C. O’Brien, urged in a magazine article last summer that a new term for Trump would see the resumption of testing to maintain the U.S.’ advantages over China and Russia in nuclear capabilities.

At his confirmation hearing on Tuesday, Williams faced opposition against the resumption of explosive testing, particularly from Senator Jackie Rosen, a Democrat from Nevada, who highlighted the state’s history of nuclear tests during the Cold War.

Describing Nevada as “ground zero” for such testing, Rosen emphasized the harmful impact on the population and environment and vehemently opposed a return to these practices.

Williams responded to questions about advising Trump on explosive nuclear tests, stating his reliance on scientific information and expertise from the NNSA lab’s data and modeling rather than testing.

Concerns about the potential environmental and health impacts of testing in Nevada were also raised, to which Williams acknowledged the importance of considering such factors in decision-making.

With a background in naval service, Williams has been nominated to head the National Nuclear Security Agency and represents New York’s 22nd Congressional District.

In a letter to Williams, Senator Elizabeth Warren expressed concerns about his qualifications in the nuclear field and lack of relevant experience.

During the hearing, Williams stressed the importance of retaining skilled labor at the NNSA, following previous administration changes and workforce challenges.

Praising the agency’s staff, Williams assured senators that he speaks on their behalf and values their expertise.

The Senate Committee is currently evaluating Williams’ nomination, with expectations for approval and confirmation by the full Senate.

Source: www.nytimes.com

Apple advises against using rice to dry wet iPhones; here’s the recommended alternative.

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N
No matter how wet your phone gets, whether it’s caught in a pouring rain, dropped in the bath or in the pool, perhaps the most well-known folk remedies are:
Place the device inside the rice bag. The theory is that the dry, absorbent rice should absorb moisture and help save the device. Experts have been saying it’s a bad idea for years, but now Apple is officially warning users not to do it.

“Don’t put your iPhone inside a rice bag.” Doing so may cause small rice grains to damage your iPhone. ”
the company says
In a recent support note
discovered by macworld. There is a risk of damage and
test suggested
Raw rice is not particularly effective at drying your device.


The origins of this modification may lie in the history of photography.
The Verge traces the method back to 1946
As a way to maintain your camera. During this time, panicked cell phone users have suggested dangerous methods such as attacking the phone with a hair dryer or soaking it in alcohol. So what should you actually do?

Apple is providing guidance for users who see a “liquid detected” warning when trying to charge their phone. First, unplug both ends of the charging cable. Then, “gently tap the phone in your hand with the connector facing down to remove any excess liquid.” Let it dry for at least 30 minutes, and if your phone and cable are “all dry,” try charging your device again. If this attempt fails, try again in one day.

Apple’s new support document includes two other warnings in case your phone becomes intoxicated.

  • “Do not use an external heat source or compressed air to dry your iPhone.”

  • “Do not insert foreign objects such as cotton swabs or paper towels into the connector.”

If your phone does not work at all, turn it off immediately and do not press any buttons. The next steps will vary depending on your specific situation, but as a general rule of thumb, dry it with a towel and place it in an airtight container filled with a silica packet if you have one. Do not charge until you are sure it is dry. There are a few other things you should keep in mind if you drop your iPhone in water. Even though many of today’s phones are water resistant, liquid disaster can still creep up on them.

Source: www.theguardian.com